How one can lose weight without going to the gym?

Losing weight without going to the gym is simple, because losing weight is a function of the calories you consume vs the calories you expend. Here are two ways to eat that will help you drop excess weight no problemo.

I do believe that you should do some form of exercise, as it will benefit your health in the long term. Also, lifting weights will help prevent fat gain.

If you’d like to know how to properly weight train, check out these→ Research Based Training Guides (Find out What Research Says About Building Each Muscle)

Damn near everybody has tried to diet, and damn near everyone fails to stick to it. Why?

Is it because of laziness or lack of discipline? Maybe. But, I’d tend toward saying that people have habits, and those habits are HARD to break.

When you’ve been eating delicious processed food, and drinking amazing soda (I miss you Mountain Dew) for your whole life, switching to water, baked chicken, and veggies is not easy.

What you have to do is set yourself up for success.

Way to Eat #1: Not Giving Yourself an Option to Fail

There are a few methods to do this.

Method #1: Eat Foods That Are Low Calorie, But Make You Feel Full

First, you need to know what the word “satiety” means.

Satiety refers to a state of fullness. By eating more satiating foods, you can largely prevent yourself from consuming massive amounts of calories.

For example, you could eat Doritos ALLLL day long and not feel full. But, chips are relatively high in their calories per serving. So, be eating chips, you can consume a ton of calories while still not feeling full. Therefore, chips aren’t a satiating food.

There are quite a few studies that have been conducted on this topic. However, there is a lot of conflicting research. Some say that high fat diets are more satiating, others say the opposite.

This comes from there being a few factors of

Lucky for us, there is a wonderful website that used some REALLY complex equations to calculate what is called “Fullness Factor.”

If you’re interested in the math, here it is,

FF=MAX(0.5, MIN(5.0, 41.7/CAL^0.7 + 0.05*PR + 6.17E-4*DF^3 – 7.25E-6*TF^3 + 0.617))

where CAL is total Calories per 100g (30 minimum),

PR is grams Protein per 100g (30 maximum),

DF is grams Dietary Fiber per 100g (12 maximum), and

TF is grams total Fat per 100g (50 maximum).

By eating foods that rank high in Fullness Factor, you’ll prevent yourself from getting hungry and binge eating a bunch of processed food (which is why most folks end up breaking their diet).

Method #2: Only Shop on The Perimeter of Your Grocery Store

Grocery stores are designed to make you buy as much as possible.

Think about the last time you stepped into a grocery store. Did you walk to the left or right as soon as you entered?

The right probably. Why? Because that’s the direction they send you to try and get you to spend more money.

Also, if you notice, the perimeter of the grocery store is where all the fruits, veggies, meat, and dairy products are.

This isn’t always true, but most of the time it is.

The inner aisles is where the crap is. Chips, cakes, candy, etc…

So, if you know that Cheetos make you weak in the knees, don’t go where the Cheetos are.

I wrote more about this in this answer →Wilfredo Thomas’ answer to I am sick of diets and can’t stay on one for more than a few days, but I need to lose weight. Any ideas?

Method #3: Don’t Buy Any Processed Food

This builds on the previous method. Let’s say you know you have a little more self-control and decide to mosey on through the chips aisle.

DO NOT BUY IT!!!

Having a lot of junk food in your house will only tempt you to overeat. Might as well not present yourself with the temptation in the first place.

Way to Eat #2: Counting Calories

I know there are a lot of answers here that have probably covered this, but here’s my take on it.

Weight loss/gain is the result of energy balance in the body.

Energy balance refers to how many calories you’re consuming (through eating) versus expending (through daily activity).

Learn More: All About Energy Balance

When you consume fewer calories than you expend, you lose weight. When you consume more calories than you expend you gain weight.

This is mostly true. There are some exceptions where this doesn’t hold true.

How Do You Count Calories? me?

Setting calories can get extremely complicated (I don’t think it’s as simple as folks make it out to be).

But, lucky for us, there are calculators that do all the hard work for us.

Here’s a solid calculator → Calorie calculator – MuscleWiki

What do you do now?

You’re going to need one more thing, a food scale.

Here’s a cheap one → Amazon Food Scale

Whenever it’s time to eat, measure your food on the food scale.

See where it says calories (230)? That’s based on the serving size (55 grams).

Hypothetically, if you were eating this food, you’d measure out how many servings you were eating, and then calculate how many calories you were consuming based on that.

Throughout the day, count the amount of calories you’re consuming and don’t go over the number you got from that calculator.

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